Camo/USA THEME for the first week of the OPEN!
If you are signed up for the open or plan to sign up and are doing the workout at a class time. Partner up with another that is doing it and judge each other.
CrossFit 417 – CrossFit
Warm Up C-1 (No Measure)
Row 20 sec hard 20 sec easy x 3min
10 Burpee + Lateral Step Over Rower
12 Arch to Hollow from Rings
30s HS Hold or Push Up Plank
10 Inline Lunge + Thoracic Reach + Ham Stretch
10 Broad Jumps
5 KB Squats + 15 sec hold x 3
8 each way Squatted KB Figure 8s
20 x Alternating Leg lowering pressing fingers into the ground
6 Jumping Pullup + 3 sec lowering
100 Burpee Alt DB Power Snatches 55/35